Stuck inside and feeling like Vanna White on rehearsal for Wheel of Fortune - walking from your refrigerator…to your pantry…to your cupboard and back again trying to solve the insolvable puzzle of why the heck you’re sure you are starving when you ate a short hour ago? If you’re struggling to stick to your nutritional plan to lose or maintain your weight loss efforts while sheltering in place you are not alone. And it’s no surprise that those who make healthier food choices tend to fall ill less and keep a leaner waistline than those who consistently eat unhealthy foods and/or struggle to overcome their overeating habits. In a time when it can be challenging to get to the supermarket let alone find what you need on those bare shelves, what steps can you take for you (and your family) to ensure you’re getting the nutrients you need to stay healthy, support your immune system, and avoid unwanted weight gains?
STEP 1: Clean it up - Now would be a good time to go through your cupboards and take stock of what you’ve got. If you’re like most of us you it’s likely you have a few forgotten cans of beans, veg, and crushed tomatoes floating around you can now make use of. This is a fantastic time to rid yourself of any sugar treats and unhealthy eats. Take your power back and toss it. What you don’t have you can’t eat.
STEP 2: Plan it out - Put some pen to paper and strategize. Create a daily meal plan for the next week or so considering the foods you found in your newly cleaned cupboards. Keep it simple and include plenty of fresh fruits and veggies, whole grains, healthy fats, and lean proteins. You are what you eat - EAT HEALTHY TO BE HEALTHY.
STEP 3: Get loaded…on healthy snacks and H20. Set yourself up for success by drinking plenty of water throughout the day. Load up on lots of healthy snacks - think celery sticks, whole grain rice cakes, and apples with peanut butter. Consider the following:
Peanut butter…have you sampled the powdered stuff? I know it’s not the same for you PBFs (Peanut Butter Freaks) out there, but it has excellent pandemic storage ratings, is much lower in fat if your recipe needs to be toned down, and can be easily added for a flavor kick.
Freezer storage - Add in some bags of organic frozen fruit to prolong the length of time you’ll need between trips to the store to re-up your food supplies. You can freeze SO much - bread, cheese, lunch meats, yogurt, and milk - yup, it works.
Pack on the protein - pick up some organic protein mix too! It’s great to have on hand for smoothies and healthy treats.
Take turns - my friends are helping each other out to avoid going to the grocery store by taking turns as the shopper. This is a great idea! If you’re headed to the store ask your neighbor if he/she needs any fresh produce and in turn they may do the same for you. It’s a great way to stay stocked up on the fresh stuff while avoiding added trips and exposure. Keep a cooler outside for your delivery.
STEP 4: Learn to love cooking…or at least try - Now is an opportunity to get back to the basics. Learn to bake your own bread, toss your own pizza crust, ferment your own coconut yogurt, and experiment with healthier alternatives of the good stuff, ie: dessert ;)
STEP 5: Be mindful - Use your time in the kitchen as a working meditation. Put an apron on, organize your ingredients and arrange your cooking tools. As you prepare your food become aware of how the ingredients feel in your hands, the sound of the spoon against the bowl, and the smell of your home cooked meal. These foods will fill and nourish you (and your loved ones) so make it with a mind-FULL of love.
Sheltering in place has its upsides and I’m grateful for the opportunity to get back to the basics and learn to love cooking again. Use these steps to help you get back on and stay on track with your nutrition. Treat your body well and good health will follow!